Tight Line Focus - Key Workout

Objectives: Concentrate on various tight-line focus points at varying distances and intensities.

Total Distance = 3050 yards; Total Time = 1:01:00; 12:00 -1:01

Set 1 - Warm-up; Dist = 400 yards; Time = 08:00; 12:00 -12:08
1 X 400 Freestyle Swim on 8:00
Training Cat: EN1
Get your heart rate up to EN1.

Note: For next 3 sets, the distance doubles for each repeat;
recover fully between each repeat so that each can be done at race-pace effort.

Set 2 - Conditioning; Dist = 750 yards; Time = 15:00; 12:08 -12:23
1 X (50, 100, 200, 400) Freestyle Swim on :30 interval/25 yards
Training Cat: EN2
Tight Line Focus: Pull your belly button towards your spine

Set 3 - Conditioning; Dist = 750 yards; Time = 15:00; 12:23 -12:38
1 X (50, 100, 200, 400) Freestyle Swim on :30 interval/25 yards
Training Cat: EN2
Tight Line Focus: tuck your lower ribs

Set 4 - Conditioning; Dist = 750 yards; Time = 15:00; 12:38 -12:53
1 X (50, 100, 200, 400) Freestyle Swim on :30 interval/25 yards
Training Cat: EN2
Tight Line Focus: Grow your neck

Set 5 - Cool-down; Dist = 400 yards; Time = 08:00; 12:53 -1:01
1 X 400 Freestyle Swim on 8:00
Training Cat: REC
Swim quietly. (But with a tight line!)

Totals by Training Cat
400 yards REC (13%)
400 yards EN1 (13%)
2250 yards EN2 (74%)

Totals by Stroke
3050 yards Freestyle (100%)

Totals by Propulsion
3050 yards Swim (100%)

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